Protein Shakes for Weight Loss and Muscle Gain

Bhakti Satalkar
Mar 12, 2019

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Along with muscle gain, protein has a vital role to play in the weight loss process as well. Protein shakes are generally taken when either weight loss or muscle gain is your goal. The best part about it is that making these shakes is not a difficult task either.

Protein shakes are recommended as dietary supplements. They help in the weight loss process as much as they help in muscle gain. They are often recommended for people, who are on a low-carb diet plan, but they should not be used to replace a balanced diet.

A balanced diet is equally important for muscle gain as well as weight loss. Ideally, protein shakes should be taken after a workout. However, it is important you know the right method to make these shakes.

How Protein Shakes Help

» For Weight LossOut of all the types of protein powders available in the market, whey protein has shown very good results when it comes to weight loss. Whey protein consists of high levels of leucine, which is a very important amino acid that helps the body to reduce fat.

» For Muscle GainWhen it comes to muscle gain, again whey protein has proved to be the best of all the other proteins, which helps in maintaining and repairing the muscle mass. It contains high level of BCAAs -- branched-chain amino acids, which take care of the muscle growth in the body.

Protein Shake Recipes

Whether you are going to have protein shakes for weight loss, or muscle gain, it is best to opt for whey protein. However, the choice is yours, as there are many flavored protein powders available too, that you could opt for.

The right proportion to have protein is 1 gram of protein for every 1 pound of body weight. However, the total protein requirement should not be had in a single meal. It should be divided over six meals.

The basic recipe is to select a fruit, or vegetable of your choice, some milk or water, add protein powder, and mix it all in a blender. You can make changes to the recipe and come up with your own mix.

We have some recipes lined up that may assist you with your goal of losing weight, or gaining muscles.

Basic Protein Shakes

With Skimmed Milk

Ingredients:

½ cup low-fat skimmed milk

½ cup water (or 5 to 6 ice cubes)

2 tbsp. unflavored protein powder

1 tsp. vanilla extract

Method:Add protein powder to water, and put it in a blender. When the protein powder is mixed well, add vanilla extract to the mixture, and blend well again. Now, add skimmed milk to the mixture, and continue to whip, till a stiff peak is formed. Remove from the blender and serve immediately.

With Fresh Fruits

Ingredients:

1 cup yogurt

½ cup frozen or fresh fruit

2 tbsp. protein powder

4 to 6 ice cubes

Method:Blend all the fruits till a pulp is formed. Then add protein powder to the fruit pulp, and mix it well. Now, add yogurt to the mixture, and continue to whip till a thick shake is formed. If you feel the shake is too thick for your choice, then you can add a little water, or ice cubes to the shake.

Flavored Protein Shakes

With Strawberry and Chocolate

Ingredients:

1 cup skimmed nonfat milk

5 to 6 strawberries

2 tbsp. protein powder (chocolate-flavored)

5 to 7 ice cubes

Method:Blend the strawberries well, and add protein powder to it. Add milk and ice cubes to it, blend all the ingredients well, and serve the shake immediately. This is one of the best protein shakes for weight loss or muscle gain. This shake can easily be included in the protein shake diet as well.

With Soy Milk

Ingredients:

1 cup light soy milk

1 banana

1 tbsp. almond mixture

2 tbsp. vanilla protein powder

1 tsp. golden syrup

4 to 6 ice cubes

Method:Add protein powder to soy milk, and put it in a blender. Add ice, almond mixture, golden syrup, and banana to the mixture and blend it again. When the protein powder is well-mixed, add vanilla extract to the mixture and blend well again. This shake contains zero fat and will give you a boost of energy.

Shakes with a Twist

With Spinach

Ingredients:

3 cups spinach

2 cups ice

½ banana

1 scoop vanilla protein powder

2 tbsp. peanut butter (optional)

¾ cup of unsweetened almond milk

Method:Add protein powder to almond milk, cut banana into small chunks, and blend it well. Put spinach into it, and place it again for a blending round. After that, add peanut butter and ice into it, and mix it well till a thick shake is prepared. Your green-colored energizing shake is ready!

With Peach

Ingredients:

1 cup water

1 ripe peach

2 tbsp. protein powder

2 tbsp. low-fat sour cream

8 drops liquid stevia (optional)

Method:Add protein powder to water, and mix it well. Then cut a ripe peach into small chunks, and add it to the mixture. Add low-fat sour cream and if you wish, some drops of liquid stevia for sweetening it. Blend it together on high speed until completely mixed, and then enjoy the drink.

Although some people choose to consume protein shakes before going to bed, it is not really recommended. There could be a few side effects to the shakes as well; hence, it is recommended that you consult your dietitian before consumption of protein shakes. At the same time, make sure you have the shakes in limited quantities only.